One-Pan Mediterranean Beef & Veggie Skillet
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Ingredientes
Instrucciones
- 1
Heat a large skillet over medium-high heat. Add olive oil.
- 2
Add diced onion and sauté 3 minutes until softened. Add garlic and cook 30 seconds.
- 3
Add lean ground beef; break up with a spoon. Cook 5–7 minutes until browned and no longer pink.
- 4
Stir in diced red pepper and zucchini; cook 3–4 minutes until slightly tender.
- 5
Add tomato paste, canned diced tomatoes, and drained chickpeas. Stir in oregano, basil, smoked paprika, salt, and pepper.
- 6
Reduce heat to medium-low, simmer 5 minutes to combine flavors and heat chickpeas through. If pan looks dry, add 2–3 tbsp water.
- 7
Taste and adjust seasoning. Remove from heat and garnish with parsley and optional feta.
- 8
Savory, herb-forward Mediterranean notes with a touch of smoky paprika and bright acidity from tomatoes balanced by the richness of lean beef.
- 9
Serves 4 (about 1 cup per person). Portion brown rice or cauliflower rice on the side if desired (note: adds carbs).
- 10
High-protein, moderate-carb meal rich in fiber from vegetables and chickpeas to slow glucose absorption; lean beef provides satiety to support portion control. Low-GI ingredients were chosen to help maintain steady blood sugar.
Description: A quick, 30-minute, pantry-friendly one-pan meal combining lean ground beef with low-GI veggies, Mediterranean herbs, and a touch of tomato for brightness. High in protein and fiber to help steady blood sugar.
- Heat a large skillet over medium-high heat. Add olive oil.
- Add diced onion and sauté 3 minutes until softened. Add garlic and cook 30 seconds.
- Add lean ground beef; break up with a spoon. Cook 5–7 minutes until browned and no longer pink.
- Stir in diced red pepper and zucchini; cook 3–4 minutes until slightly tender.
- Add tomato paste, canned diced tomatoes, and drained chickpeas. Stir in oregano, basil, smoked paprika, salt, and pepper.
- Reduce heat to medium-low, simmer 5 minutes to combine flavors and heat chickpeas through. If pan looks dry, add 2–3 tbsp water.
- Taste and adjust seasoning. Remove from heat and garnish with parsley and optional feta.
Flavor profile explanation
- Savory, herb-forward Mediterranean notes with a touch of smoky paprika and bright acidity from tomatoes balanced by the richness of lean beef.
Nutritional facts (per serving, estimated) | Amount per serving | | | Calories | 360 kcal | | Total Fat | 18 g | | Saturated Fat | 6 g | | Cholesterol | 85 mg | | Sodium | 520 mg | | Total Carbohydrate | 20 g | | Dietary Fiber | 6 g | | Total Sugars | 6 g | | Includes Added Sugars | 0 g | | Protein | 29 g | | Vitamin D | 0 IU | | Calcium | 80 mg | | Iron | 3.5 mg | | Potassium | 720 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation
- High-protein, moderate-carb meal rich in fiber from vegetables and chickpeas to slow glucose absorption; lean beef provides satiety to support portion control. Low-GI ingredients were chosen to help maintain steady blood sugar.
A great diabetic-friendly option. Hit save and it's ready for others managing diabetes to find right away!
